Chaturanga Dandasana (Four-limbed staff pose)

 Chatur means four; anga means limbs; Danda means staff  (here, it refers to the spine of the body); asana means pose.

It is pronounced as cha-thur-anga Dhan-daa-sana.

This yoga pose is frequently practiced as part of the Surya Namaskar or Sun Salutation pose. 

How to do the Chaturanga Dandasana/ four-limbed staff pose

  • Sit in vajrasana.
  • Walk your hands forward and come in plank pose (dandasana) with your hands under your shoulders.
  • Straighten your legs, till they are a few inches above the ground and parallel to it, with your toes turned inwards.
  • On exhalation, bend your elbows until your shoulders are at the same height as your elbows.
  • Exhale. Come up to plank pose. Exhale.
  • Sit in vajrasana.

    Chaturanga Dandasana for beginners

    Start with a shorter time frame and gradually increase it. You can hold this pose for 10 seconds at first, and then for a little longer each time depending on your comfort.

    Benefits of Chaturanga Dandasana/ four-limbed staff pose

    • This asana strengthens the wrists, arms, and shoulders.
    • It also helps straighten the spine, and strengthen the back and abdominal muscles.
    • It helps keep the body aligned, maintaining core stability.
    • It helps increase stamina. Sportspersons do the plank pose as part of cooling down exercises after playing.

    This pose is also a follow-up pose after the adho mukha svanasana or downward-facing dog pose.

     

    Contraindications of the Chaturanga Dandasana/ four-limbed staff pose

    Avoid practicing this asana if you have high blood pressure, headache, back, shoulder or hand injury, or are in the latter stages of pregnancy.

Comments

Post a Comment

Popular posts from this blog

4 secrets from Granny’s kitty of happiness

  Often we look around for the secrets of happiness. Everyone wishes to be happy, perhaps every day. Be it in meeting friends, traveling, enjoying a good meal or pursuing hobbies and talents, the search for lasting happiness seems endless. But, what if you’re told that this is not an elusive search and more than not, it could end within the four walls of your home? What if you’re to be told that one person who can well qualify to be an inspiration in your pursuit is your granny?   A long life with many moments of pain, yet a granny’s face radiates with happiness, be it 7 am or 10 pm. What is granny’s secret? How does an 85-year-old granny smile all the time? How does she find joy in the littlest of things? How can she accept everybody at home and still be happy in their company? Do you remember seeing her unwilling to give or share?   Granny has many secrets, like secret recipes for good health, secret ingredients to treat an ailment and secrets of life too. Granny’s secr...
Read more

Meditation connects body, mind & spirit to increase productivity

Image
  Meditation connects body, mind & spirit to increase productivity The pressures at work can be endless. It can be meeting deadlines or dealing with clients or challenging colleagues. Add to this list overtime issues, and the pressure to  increase productivity . There is a need to make the most of your skills. You also have a desire to use your talents and experience. So the tensions are never-ending. Then there are those small questions that keep bothering you. Are those excellent employment opportunities meant for me? How can I stand out in the crowd and beat the competition when it comes to that promotion? How do I know when to take risks that will pay off? How can I enhance my creative skills and have a more meaningful workday? Bloomberg Businessweek states, "Meditation improves the qualities of an employee. It increases intuition, concentration, and alleviates aches and pains that bother most employees." Meditation has been around for thousands of years because it is...
Read more

Anti-aging yoga tips to feel younger

Image
  Aging is an inevitable natural happening. For the curious ones who want to know how to stay young, consider the practice of yoga, meditation, and ayurveda. These are the natural ways to maintain the health of the body. Here are some anti-aging tips from these ancient sciences that can slow down aging and keep you feeling younger. 1 Yoga and pranayama  Yoga and pranayama are immensely beneficial for the body and mind. Here are some anti-aging yoga postures and pranayama that you can do on a regular basis. Simhasana (Lion pose)​ Reduces tension on the face and chest area. Excellent for enhancing the functioning of a sluggish thyroid gland. Stimulates the platysma (a flat thin muscle in front of the throat) and helps maintain its firmness during the aging process. Helps to remove wrinkles and delays aging. Neck stretching Eliminates excess fat on the neckline. Prevents neck muscles from sagging. Eliminates age-related stiffness, allowing comfortable neck and shoulder movements....
Read more